Gluten-Free Recipes: Savory Breakfasts - dummies

Gluten-Free Recipes: Savory Breakfasts

By Nancy McEachern

A high-protein, gluten-free breakfast helps you feel full longer, causing you to eat less throughout the day. So although a breakfast of meat and eggs may feel like a splurge, it can help you curb your appetite for snacks throughout the day.

Sausage Breakfast Burrito

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 1 serving

1/4 cup packaged hash browns

1/4 cup breakfast sausage

2 eggs, beaten

1 large brown rice tortilla

2 tablespoons shredded cheddar cheese

  1. Heat a small skillet over medium-high heat.

    Cook the hash browns and sausage together until the sausage is no longer pink and the hash browns are beginning to brown, about 5 minutes. Transfer the meat and potatoes to a bowl.

  2. Wipe the skillet clean with a paper towel, return the sausage and potatoes to the skillet, and put the skillet back on the burner.

    Add the eggs to the sausage mixture in the pan. Gently stir continuously until the eggs are completely cooked, about 5 more minutes.

  3. Microwave the tortilla for 10 to 15 seconds, until it’s just warm and pliable. Start with 10 seconds and add an extra few seconds if needed.

  4. Spread the sausage-and-egg mixture down the center of the tortilla. Top the mixture with cheese. Fold in the two ends of the tortilla and roll it into a burrito.

Per serving: Calories 510 (From Fat 257); Fat 29g (Saturated 10g); Cholesterol 416mg; Sodium 844mg; Carbohydrate 35g (Dietary Fiber 3g); Protein 26g.

Brunch Pizza

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 8 servings

8 eggs

20-ounce package refrigerated hash browns

A dash of salt

A dash of black pepper

1/2 cup milk

1-1/2 cups shredded cheddar cheese

1/4 cup chopped green bell peppers

1/4 cup sliced mushrooms

1/4 cup bacon (a couple of slices), cooked and crumbled

1/4 cup chopped ham, fully cooked

1/4 cup cooked spinach

  1. Preheat the oven to 400 degrees. Spray a 14-inch pizza pan with nonstick cooking spray (or use any similar size of low-rimmed, oven-safe pan).

  2. In a medium bowl, beat 1 egg and then stir in the hash browns. Spread the hash browns in the prepared pizza pan all the way to the edges.

    Pat down the hash-brown crust with the back of a spoon. Sprinkle the crust with a dash of salt and pepper and bake it for 15 minutes.

  3. While the crust is baking, whisk together the remaining 7 eggs and the milk in a microwave-safe bowl.

    Cook the eggs in the microwave on high for 3 minutes. Stir. Cook an additional 3 minutes. Stir the eggs again.

  4. When the crust is baked, remove it from the oven and spread the egg mixture evenly over the crust.

  5. Top the eggs with cheese, bell peppers, mushrooms, bacon, ham, and spinach.

    Return the pan to the oven and bake for another 5 minutes, or until the cheese is melted. Cut the pizza into 8 wedges.

Per serving: Calories 188 (From Fat 92); Fat 10g (Saturated 4g); Cholesterol 200mg; Sodium 310mg; Carbohydrate 12g (Dietary Fiber 1g); Protein 12g.

This pizza provides plenty to share with friends or roommates. If you’re saving the extras for yourself, seal up the leftovers in plastic wrap or a zipper bag and store them in the fridge. Reheat a slice in the microwave on high for about 45 seconds.

Mushroom Swiss Omelet

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 1 serving

3 eggs

1 tablespoon milk

3 mushrooms, sliced or chopped

1 teaspoon butter

2 tablespoons shredded Swiss cheese

Salt to taste

Black pepper to taste

  1. Whisk the eggs and milk in a small bowl until they’re a little frothy. Add the mushrooms to the egg mixture.

  2. In an 8-inch nonstick skillet, heat the butter on medium-low. When the butter is melted, add the egg mixture.

  3. Increase the heat to high.

  4. As the bottom of the eggs begins to cook, gently lift an edge with a thin spatula and tilt the pan to send the uncooked eggs to the bottom.

    Sprinkle cheese over the surface of the eggs. Fold the omelet in half to cover the cheese filling. Continue to cook the omelet until the cheese melts, about another minute.


  5. 5Slide your omelet off the pan and onto a plate.

Per serving: Calories 331 (From Fat 209); Fat 23g (Saturated 10g); Cholesterol 583mg; Sodium 412mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 25g.

Perfect Savory Breakfast Polenta

Prep time: 5 minutes

Cook time: 10 minutes

Yield: 1 serving

1/4 cup yellow polenta (corn grits)

1 cup water

2 tablespoons butter

1/4 teaspoon garlic salt

1 tablespoon shredded cheddar cheese

1 slice bacon, cooked crispy and crumbled

  1. In a medium saucepan, whisk together the polenta, water, butter, and garlic salt. Bring the polenta to a boil over high heat.

  2. Reduce the heat to low and continue to stir the mixture until it’s thick and the liquid is absorbed, about 1 or 2 minutes.

  3. Pour the polenta into a small bowl and stir in the cheese. Top it with crispy bacon.

Per serving: Calories 426 (From Fat 254); Fat 28g (Saturated 17g); Cholesterol 74mg; Sodium 388mg; Carbohydrate 36g (Dietary Fiber 4g); Protein 8g.

Serve the polenta with a fried egg if you want an even heartier meal. Crack the egg into a small pan with melted butter. Flip the egg when the clear part of the egg has turned white. Cook the egg about 1 minute on the other side, until the egg white is firm but the yolk is slightly runny.